The Science of Sports Performance

Today's episode is perhaps a little different from the typical content of the show. Rather than discussing topics found in nutrition textbooks, I wanted to share some reflections I've had on the issue of knowledge versus action. So many of us (myself being a great example) know the things we need to do to succeed, but struggle to actually put those ideas into action. Though I still don't have it all figured out, I wanted to share with you some thoughts I've had about how we can close this gap. 5:25 How prevalent is the intention-behavior gap? 8:29 Thoughts from "7 Habits for Highly Effective People" 11:34 Thoughts from "Atomic Habits" 19:05 Asking ChatGPT why this disconnect exists 27:08 Knowledge is safe, action is messy 28:31 Our affinity to doing hard things 39:06 Knowledge, skill, and desire form habits 41:03 Create a positive environment: Why do golfballs have dimples? 45:10 Anything worth doing is worth doing poorly 47:32 Addressing psychological obstacles 51:55 Taking ownership of your current situation If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: [email protected]

Today's episode is the second part of a "Nutrition 101" mini series. In this episode we discuss protein, where you can expect to learn about the basic chemical structure of proteins (amino acids, peptides, and so on), essential and non-essential amino acids, digestion, protein quality of food, guidelines for daily protein consumption, BCAA supplements, and more. 2:07 Basic structure of a protein & parts of an amino acid 7:47 Amino acids, dipeptides, peptides, polypeptides, and proteins 9:20 Primary, secondary, tertiary, and quaternary protein structure 16:16 Denaturation of proteins 22:41 Protein digestion in the stomach and intestines 28:36 Essential vs. Non-essential amino acids 30:34 Transamination 33:02 Conditionally essential amino acids 36:27 What is the RDA for protein and how was it set? 43:43 Eating 0.5 grams of protein per pound of bodyweight 44:50 Eating 0.75 grams of protein per pound of bodyweight 47:12 Protein quality and limiting amino acids 51:43 Vegan/vegetarian diets 55:10 BCAA Supplements 58:01 Eating 1 gram of protein per pound of bodyweight 1:04:03 Why protein needs are higher when in a calorie deficit 1:05:49 Protein timing (8 small meals vs. Intermittent fasting) 1:11:24 Study: "The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans" 1:16:24 Rabbit poisoning (overconsumption of protein) 1:20:16 Protein intake guidelines for growing children If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: [email protected]

Last week I competed in my second powerlifting meet and made this episode to share some of my training and competition techniques that helped me add 80 pounds to my total in 5 months. If you are new to powerlifting and want to get a foundational understanding of the lifts and the sport, I would refer you to episode 6, which is where I discuss my first powerlifting meet. Expect to learn about the function of a powerlifting peak week, what reverse pyramid training is, powerlifter nutrition, and more. 2:46 Rules of this powerlifting meet (non-federation) 6:49 Purpose of powerlifting Peak Week 10:32 Comparing my Peak Week from June vs. November 27:12 How much I lifted at the meet 31:07 How I improved my squat strength 43:32 How I improved my bench press strength 54:08 How I improved my deadlift strength 1:09:24 Powerlifting nutrition: making weight, carb intake 1:20:11 Misconceptions about caffeine, how much to take 1:27:48 Other tips I have If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: [email protected]

Today's episode is the first part a "Nutrition 101" mini series. In this episode we discuss carbohydrates and alcohol. In future episodes we will discuss protein, fats, vitamin, minerals, etc. In todays episode you can expect to learn about the basic chemical structure of carbohydrates (including sugars, starches, and fiber), non-nutritive sweeteners, different levels of carbohydrate intake, the benefits of fiber, and why alcohol damages the human body. 2:33 What is a carbohydrate? 8:38 Saccharides: The basic units of carbohydrate molecules 14:26 Alpha and beta bonds 17:25 1-4 and 1-6 bonds 21:45 Types of dietary fiber 25:43 Non-nutritive sweeteners 37:24 Are artificial sweeteners safe? 49:15 Levels of carbohydrate intake 55:21 Benefits of eating dietary fiber 1:01:00 Why can Cheerios lower cholesterol? 1:05:55 Excessive carbohydrate consumption 1:11:16 Carbohydrate intake for athletes 1:17:10 Dietary vs. other types of alcohol 1:19:05 Why is alcohol "poisonous" to the body? 1:29:03 Myths about why alcohol might be good for you 1:33:06 If carbs are the most efficient fuel source, why does our body metabolize alcohol first? If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. For coaching or business inquiries: [email protected]

DISCLAIMER: This episode is formatted to discuss how to recover from the general stresses of exercise and sport. I am not a medical provider, nor a physical therapist, and this episode is not meant to address how we can recover from sport related injuries such as ligament tears or broken bones. In today's episode we will be discussing how to recover from an exercise or training session so that we can make meaningful adaptations from that training and be able to perform at our best ability as soon as possible. We discuss how to evaluate whether a recovery protocol is effective, how to refuel/rehydrate after exercise, the efficacy of various recovery modalities such as hot/cold therapy, massages/foam rolling, compression garments, and NSAIDs, and lastly we discuss how to get proper sleep for recovery. 4:04 How do we evaluate the efficacy of various recovery modalities? 14:45 Nutritional tools for recovery (carbohydrates, protein, water, and electrolytes) 32:06 Massages and foam rollers 36:50 How do compression garments reduce swelling? 41:32 Cold therapy: Ice baths and cryotherapy 48:24 Heat therapy: Sauna and hot baths 50:07 NSAIDs (Non-steroidal anti-inflammatory drugs) 55:58 Cupping, Icy Hot cream, Stretching, Electromyostimulation 1:02:18 Active vs. Passive Recovery 1:06:30 Tools for proper sleep 1:16:09 My recommended post-exercise recovery protocol If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

Today's episode is my conversation with Dr. Sam Scott, an exercise physiologist specialized in helping athletes who have diabetes manage their nutrition and insulin to perform at their best while avoiding hypo- or hyperglycemic events. We discuss the physiology of key hormones like insulin and glucagon, challenges of properly dosing insulin and managing blood sugar, fueling techniques for athletes with diabetes, and even the use of insulin as a PED. 00:24 Introduction for Dr. Scott 03:35 Foundational understanding of diabetes (T1D vs. T2D, HbA1c, insulin) 09:50 Dangers of too high or too low blood glucose levels 21:44 Can glucose enter the cell without insulin? 24:40 Dr. Scott's experience working with athletes 30:56 Common problems faced by athletes with diabetes 39:10 Sports nutrition protocols for athletes with diabetes 51:20 What role does glucagon play in blood sugar management? 59:20 Very low, low, moderate, and high carbohydrate diets 1:06:43 How do adrenalin and stress affect blood glucose? 1:12:10 What "hidden" challenges do these athletes face? 1:13:03 Insulin as a PED 1:36:40 How to learn more from Dr. Scott's Work (including his book Empowered: The Science of Exercise with Type 1 Diabetes, and his app Enhance'd) If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

Today's episode is one that I had intended to be a YouTube special where I discussed the results of a miniature nutrition study that I conducted on myself to determine whether the artificial sweetener sucralose causes your body to release insulin upon ingestion. The results surprised me! Because of the graphs and figures that I show, listening to this episode on YouTube will be the best for your fully understanding the material, however I am also going to upload it to my podcast platforms because it will still be an informational bonus episode when listening "audio-only." 2:06 Why did I do this study on myself? 3:50 Are insulin spikes harmful to human health? 7:44 What are the objectives of this study? 9:05 What are the methods used in this study? 13:47 What exactly is sucralose? 16:55 What were the results of this study? 21:46 Were the results of this study significant? 24:13 What conclusions can we draw from this study? 26:45 What are the limitations to this study? 28:39 The difference of impact on BGL of sucrose vs. sucralose. 31:21 A peer-reviewed article asking the same question as my personal study. 36:32 My final thoughts. If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

Today's episode is my conversation with Dr. Akash Sehgal. Dr. Sehgal invited me to be a guest on his podcast "Dr. Washbrains" which covers a variety of topics related to health and chronic disease. In my appearance on his show, he wanted to know about nutritional tools we can use to have better health and aging. we discussed a variety of topics including, antioxidants, protein intake, micronutrients, and the gut microbiome. Unfortunately, due to a technical error on my part, I lost my half of the video for this podcast, so Dr. Sehgal adapted this into an audio-only podcast. Dr. Sehgal was a terrific host, and I hope you will find value in our conversation. If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

Todays episode covers topics regarding hydration, water, and electrolytes. These are all crucial tools for athletes, and anybody engaging in physical training to ensure peak performance. Expect to learn the role water and electrolytes play in the body, how our body regulates our levels of water and electrolytes, why ocean water is dehydrating, the effectiveness of different hydration beverages on the market, whether certain drinks can dehydrate you, and so much more. 02:10 What role does water play in the body? 09:27 What are electrolytes and what do they do? 11:59 Where within our bodies are water and electrolytes stored? 16:12 How do our kidneys regulate our water and salt levels? 30:42 How much salt is in the body? What is Normal Saline? 34:12 Why is ocean water dehydrating? 51:12 Which hydration beverages are the best? 1:20:04 Can certain beverages dehydrate you? 1:29:32 An extreme example of dehydration from my time as an EMT. If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This is an excerpt from Episode 6 of The Science Of Sports Performance, titled "Squat, Bench, Deadlift, and Smelling Salts." This is the final portion of the episode where we discus ergogenic aids: tools meant to improve physical performance. Due to the length of the segments, I felt it fitting to post each portion as bonus episodes. Expect to learn about the effectiveness of ammonia smelling salts, music, and psyching yourself up. Full episode: https://youtu.be/veLCHjNBlhQ?si=kVpxs5npsPEUA14q If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This is an excerpt from Episode 6 of The Science Of Sports Performance, titled "Squat, Bench, Deadlift, and Smelling Salts." This is the deadlift portion of the episode. Due to the length of the segments, I felt it fitting to post each portion as bonus episodes. Expect to learn about the biomechanics, technique, cues, equipment, and accessory exercise related to the deadlift. Full episode: https://youtu.be/veLCHjNBlhQ?si=kVpxs5npsPEUA14q If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This is an excerpt from Episode 6 of The Science Of Sports Performance, titled "Squat, Bench, Deadlift, and Smelling Salts." This is the bench press portion of the episode. Due to the length of the segments, I felt it fitting to post each portion as bonus episodes. Expect to learn about the biomechanics, technique, cues, equipment, and accessory exercise related to the barbell bench press. Full episode: https://youtu.be/veLCHjNBlhQ?si=kVpxs5npsPEUA14q If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This is an excerpt from Episode 6 of The Science Of Sports Performance, titled "Squat, Bench, Deadlift, and Smelling Salts." This is the squat portion of the episode coming in at 56 minutes! Because of its length, I felt it fitting to upload this clip distinctly to podcast platforms. Expect to learn about the biomechanics, technique, cues, equipment, and accessory exercise related to the barbell back squat. Full episode: https://youtu.be/veLCHjNBlhQ?si=kVpxs5npsPEUA14q If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

In our last episode I talked about neural adaptations for strength gain, and common periodization powerlifters use to get ready for a meet. I realized that I wanted to spend some time going over the 3 lifts themselves, including biomechanics, technique, equipment, and accessory exercises. I also spend some time going over studies about ergogenic aids: tools that are supposed to increase physical performance, including ammonia smelling salts, music, and psyching up. If you would like to work with me directly as your powerlifting coach, send me a message! If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

In this episode, I recap my recent powerlifting meet, and discuss how we can become stronger without necessarily growing muscle through neural adaptations in our muscles. I discuss some physiology, and the results of a study that tested low, intermediate, and high rep training protocols. I also talk about a common training "periodization" that an athlete would use to prepare for a powerlifting meet, and topics like making weight and carb loading. If you would like to work with me directly, as your powerlifting coach, send me a message! If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This Episode is Part 2 of 2 in a series on how I would write both a Nutrition and an Exercise Plan for 4 different clients whose goals are maximizing athletic performance, bulking, cutting, and large amounts of weight loss. I want to show you the thought processes that go into helping my clients and athletes so that you can notice patterns and hopefully be able to apply good principles to your own routine. Of course, if you would like to work with me directly, send me a message! If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

This Episode is Part 1 of 2 in a series on how I would write both a Nutrition and an Exercise Plan for 4 different clients whose goals are maximizing athletic performance, bulking, cutting, and large amounts of weight loss. I want to show you the thought processes that go into helping my clients and athletes so that you can notice patterns and hopefully be able to apply good principles to your own routine. Of course, if you would like to work with me directly, send me a message! If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

In this episode we discuss the science behind, and practice advice on how to manipulate body composition through fat loss and muscle gain. We discuss topics such as whether calories dictate weight loss, various types of popular diets, tools to create sustainable habits, and how many calories are required for your body type. We discuss topics such as protein consumption, range of motion and fueling your training session. We even discuss nutritional implications for pregnant and breastfeeding mothers. If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram: ‪@ben_pressler‬ Facebook: Ben Pressler For coaching or business inquiries: [email protected]

In episode 1 of this podcast, it felt fitting to me to discuss how research is conducted on the topics I will be covering on this show. We cover Cohort studies, Case-control studies, Human Randomized Controlled Trials, Rodent Studies, and Meta Analyses. We discuss the strengths and limitations of each and give specific examples and how we can take information from these studies. I also talk about how you all in my audience can determine if a claim is valid and reliable. There is a lot of misinformation in the fitness industry and I want you all to be able to understand if an influencer or a product is trying to mislead of scare you into purchasing their products. If you are enjoying the things you learn in this episode, there are some terrific zero cost ways to support! Please, like or comment on this episode on YouTube, leave a review for the show on Apple or Spotify, and subscribe to the show wherever you get your podcasts. These small efforts really do help this show to reach more viewers who may be interested in it. You can also share this episode or the show with someone who might enjoy it. If you have any questions or content suggestions, please leave them in my comment section on YouTube. I do read all the comments. Instagram:  ⁨@ben_pressler⁩  Facebook: Ben Pressler For coaching or business inquiries: [email protected]

Welcome to The Science of Sports Performance Podcast!  I am your host, Ben Pressler. I am currently an undergraduate student at BYU majoring in both Nutritional and Exercise Sciences. In this podcast, we will discuss a variety of topics such as fundamentals of nutrition, how to train and fuel for a specific event or goal, hydration, sports supplements, and so on. Whether you're a competitive athlete in an organized sport, a parent trying to improve your fitness, or someone who just wants to be healthy into old age, I hope that the principles discussed in this show will be of value to you. Thank you for you interest, and I wish you the best in your sport, whatever it may be!